Tag: carbohydrates

A bit about the Keto Diet

Today’s post is about the Keto diet. This diet is currently the topic of study in my Nutrition subject and there are a few things I have learned about it that I thought I would share.

It’s origin

The ketogenic diet was actually developed in 1921 by Dr Russell Wilder as a way of treating epilepsy in children. It was created on the premise that using ketones to power the brain causes less seizures that using glucose. This is a fact that has been substantiated by many scientific studies since.

What is keto?

There are several forms of the keto diet that can be modified to suit the individual, but at its heart is the basis is that up to 60% of your diet should be fats, 35% protein and 5 to 10% carbohydrates. This switches the body’s fuel system from using glucose to using ketones. Which are essentially chemicals that the body uses to convert fat to energy instead of glucose.

Along the way, many people experience weight loss. That seems like a great idea you may say, and it is however, there are pitfalls to watch out for.

Are there risks?

There are some health risks or issues, associated with this diet. First of all, there is a feeling of unwellness called keto flu. This is experienced by many keto followers for a week or so after beginning a keto diet. It can include headache, fatigue, vomiting, insomnia, constipation and reduced tolerance to exercise, just to name a few.

Next is a risk of kidney stones. The high acid and phosphate content of a high fat diet can lead to kidney stones; however, this is mostly only a problem if you already have kidney issues. After that we need to consider the nutrient deficiencies. Because of the specific style of this diet there are several nutrients that are simply not there. These include vitamins C, D and E as well as magnesium and calcium.

While all of these can be fortified with supplements, perhaps the most important thing missing is fibre. You see fibre has several different roles. The main one being that it gives bulk to your stool which is one of the bodies main pathways of eliminating toxins. It also feeds the microbiome, which we have spoken about before and its importance in everything, from immune system to mental health.

Are there benefits?

On the plus side it has been shown to help with epilepsy in adults as well as children, which is what it was designed for. Several psychiatric disorders including depression, autism and schizophrenia have been reduced. This is most likely due to reduced inflammation and mitochondrial disfunction. Interestingly in people with a failing heart, a keto diet has been shown to help, as it is a more efficient form of energy for the heart to use.

There are many people for whom a keto diet will work but just as many people that should be wary of it. For example, anyone who has had a cholecystectomy (gallbladder removal) surgery, should avoid this diet, as the body’s ability to digest fats is reduced.

Ultimately this diet is useful in many situations. However, unless medically advised for specific reasons, there are other diets that can achieve similar results. The Mediterranean diet, with its focus on fresh fruit, vegetables, fish and good fats, it is a more sustainable and potentially healthier alternative.

As always, when considering making a radical change to your diet, seek advice from your preferred health professional.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper

Bananas – should we eat the skin?

Todays post is about bananas and whether we should eat their skin as well.

There have been a lot of social media posts regarding this topic recently. It seems to have started with an Australian dietitian – Susie Burrell, who says we should be eating bananas skin and all.

Susie Burrell has stated that eating the peel is an easy way to boost your diet with extra dietary fibre, vitamin B6, vitamin C and magnesium. She recommends blending or baking them to break down the cell walls to make the nutrients easier to absorb – for example, in smoothies, cakes and curries.

The Pro’s and Con’s

The idea of eating the banana and the skins may seem like a good way to increase your nutrient intake.

As ripe yellow skins are rich in antioxidants that can help fight cancer, and green skins contain the amino acid tryptophan, which promotes better sleep. The skins also contain resistant start, a type of fibre that benefits gut health.

However, as vitamins C and B6 are destroyed by heat, using the skins in baking or curries to consume these nutrients doesn’t seem viable. Using them in smoothies makes more sense.

The other factor to consider is chemical absorption. The popular Cavendish variety of bananas are bred using cuttings, not seeds. That means there is no genetic diversity among the plants, and therefore they have weak immunity. As a result, it’s one of the most heavily sprayed crops. The peel, or skins, of the banana absorb some of these pesticides.

Peeled bananas are still healthy

Bananas are a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. One medium-sized banana can contain approximately 400mg of potassium.

A medium-size banana also contains about 3 grams of total fibre. Fibre is a nutrient that helps regulate the speed of digestion. When our digestion is well regulated, the conversion of carbohydrates to simple sugars and the subsequent release of simple sugars into the body is also regulated.

Approximately one-third of the fibre in bananas is actually a water-soluble fibre. Soluble fibres in food have been associated with a decreased risk of heart disease.
Within their total fibre content, bananas also contain pectin’s. Some of the components in pectin’s are water-soluble, and others are not. As bananas ripen, their water-soluble pectin’s increase, and as a result bananas become softer in texture as they ripen.

As the water-soluble pectin’s increase, so does the concentration of fructose. The mixture of the water-soluble pectin’s and fructose content helps control how fast the body digests the carbohydrates which then reduces the impact of the consumed banana on our blood glucose level.

They are low fat – 

Bananas are a very low-fat food with less than 4% of their calories being from fats. One types of fat that they do contain in small amounts are called sterols. The sterols can assist to block the absorption of dietary cholesterol. By blocking the absorption, they help keep blood cholesterol levels in check.

Therefore the takeaway from all of this,

Including bananas in your daily meal plan may help to prevent high blood pressure, improve digestion and lower cholesterol and blood glucose levels. I have previously shared some recipes using bananas that you may wish to try – Smoothies, Breakfast drinks & Seeded Banana Bread.


If you do decide to consume your bananas with the skin, make sure you choose certified organic product, and wash them well to avoid any possible pesticide residues.
I hope you found this post interesting.

Till the next one,

Live clean n prosper.

Sources – healthline.com, lifeStyle.com.au, whfoods.org

Is Quinoa really good for us?

Today’s topic is Quinoa.

Over the past couple of years we have included this food into our diet. It is another one of the so-called ‘super foods’ that have become popular with foodies. We were aware that it was meant to be better for us than rice, however it was only recently that I looked into how and why. (Sources – Wikipedia, Grains & Legumes Nutritional Council of Aust. )

So what is Quinoa?

Quinoa (pronounced keen-wah) originates from the Andes and is a staple food of the indigenous people there, the Quechua. It was domesticated 3,000 to 4,000 years ago for human consumption in the Lake Titicaca basin of Peru and Bolivia. Archaeological evidence shows livestock uses 5,200 to 7,000 years ago.

The ancient Incas called quinoa the “mother grain” and revered it as sacred. However, technically, quinoa isn’t a grain at all, but the seed of the Goosefoot plant. The goosefoot plant is not a grass, but rather plant botanically related to spinach and amaranth. It’s considered a ‘pseudo-cereal’. Loosely grouped with other grains due to being similar nutritionally and used in ways similar to ‘true’ grains.

To help ward off insects and birds, quinoa has a bitter residue of saponins, a natural occurring plant-defence. This makes it easier for farmers to grow the food organically. After harvest, the seeds are processed to remove the bitter-tasting outer seed coating.

It is still a good idea to thoroughly rinse the seeds under running water prior to cooking.

 Is Quinoa a ‘Super food’?

Quinoa is gluten free and provides protein, dietary fibre, B vitamins, and dietary minerals in rich amounts, above those of wheat, corn, rice, or oats.

It is considered to be a complete protein due to the presence of all eight essential amino acids needed for tissue development in humans. Our bodies don’t make all of these amino acids all by themselves, so we rely on our diets to supply them. Usually, only animal products like meat and eggs are able to provide all at once.

In regards to protein, Quinoa has twice the amount compared to other grains like barley, wheat, and rice.

It is a low G.I. carbohydrate, relatively low in fat, most of which is omega-6 polyunsaturated fat and is high in dietary fibre. One cup of cooked quinoa contains 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice contains almost 15 times the amount of carbohydrates than quinoa. Quinoa also provides more grams of fibre.

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. It is definitely is good for us, I will leave you to decide if it’s ‘super’.

It is available in different forms
  • Quinoa grain/seed – cooks in around 15 minutes and when cooked, reveals a small white tail (the germ of the kernel). Great as a light, fluffy side dish served instead of rice. It can also be added to soups, salads and baked goods.
  • Quinoa flour –  has a tasty, nutty flavour and is often used in gluten free baking. This flour can also be used as a thickener in sauces, soups and other dishes, especially in cases where additional protein may be beneficial.
  • Quinoa flakes – are simply steam-rolled to create a quick cooking flake. The flakes can be used for a hot breakfast similar to porridge, added to pancakes, waffles or smoothies. Use them as a coating instead of breadcrumbs, or they may be used as an alternative to rolled oats in muffins or cookies.

Quinoa flakes are also great for thickening sauces, curries or casseroles. I actually add the flakes to my yoghurt at breakfast, increasing the fibre and protein content. They seem to disappear into the yoghurt and are virtually tasteless.

I hope that this information answers any questions you may also have had about this particular food. If you haven’t tried quinoa, give it a go, you may find you really enjoy it.

Till the next post,

Live clean n prosper.